You're standing on the scale. It's Tuesday morning. You're five-foot-seven, and that little digital number blinks up at you. Maybe it's 140. Maybe it's 175. Most women at this height immediately start wondering where they fall on the "normal" spectrum, but honestly, the answer is way more complicated than a single data point on a 19th-century math chart.
Most doctors will point you toward the Body Mass Index (BMI). For a woman who is 5'7", the "normal" weight range is technically between 121 and 158 pounds.
That's a huge gap. Thirty-seven pounds, to be exact.
It's a bit wild when you think about it. You could gain nearly 40 pounds and still be told you're "normal" by a medical chart. But if you're an athlete with dense muscle or someone with a larger bone structure, that 158-pound ceiling feels like a joke. The truth is, figuring out what a 5 7 woman should weigh requires looking past the scale and into things like body composition, waist-to-hip ratio, and how your clothes actually fit.
The Problem With the Standard 5 7 Weight Chart
We need to talk about where these numbers come from. The BMI was developed by Adolphe Quetelet, a Belgian mathematician, in the 1830s. He wasn't a doctor. He wasn't studying health. He was trying to find the "average man" for social statistics.
Fast forward nearly 200 years, and we're still using his math to tell women how to feel about their bodies.
When we ask what a 5 7 woman should weigh, we are usually asking about the Ideal Body Weight (IBW). There's an old formula called the Devine Formula. It suggests that a woman should weigh 100 pounds for the first 5 feet of height and then add 5 pounds for every inch after that.
For you, the math looks like this:
$100 + (7 \times 5) = 135\text{ lbs}$
🔗 Read more: Baldwin Building Rochester Minnesota: What Most People Get Wrong
Does that mean every 5'7" woman should be 135 pounds? Absolutely not. That formula doesn't account for whether you've been hitting the squat rack or if you have a "large frame." It's a baseline, a starting point, and for many, it's completely unrealistic.
Frame Size: The Factor Nobody Mentions
You've probably heard someone say they are "big-boned." People usually say it as an excuse, but medically speaking, frame size is a real thing. Your skeletal structure dictates a lot of your weight.
To find yours, wrap your thumb and middle finger around your wrist. If they overlap, you've got a small frame. If they just touch, you're medium. If they don't touch at all? You have a large frame. A woman with a large frame might naturally and healthily weigh 10% more than the "ideal" without having a drop of excess body fat.
Muscle vs. Fat: The 160-Pound Mystery
Let's look at two different women. Both are 5'7". Both weigh 165 pounds.
The first woman is a CrossFit enthusiast. She’s got low body fat and a high amount of lean muscle mass. She probably wears a size 6 or 8. The second woman doesn't exercise and has a much higher body fat percentage. She might wear a size 12 or 14.
The scale says they are exactly the same. The BMI says they are both "overweight."
This is where the "what should a 5 7 woman weigh" question breaks down. Muscle is much denser than fat. It takes up about 15-20% less space. If you are chasing a specific number on the scale while also trying to tone up, you might find yourself getting frustrated when the number doesn't move—even though your jeans are falling off.
💡 You might also like: How to Use Kegel Balls: What Most People Get Wrong About Pelvic Floor Training
Why Waist-to-Hip Ratio Matters More
If you want to know if your weight is "healthy," grab a tape measure.
The World Health Organization (WHO) and many modern researchers suggest that where you carry your weight is far more important than the total sum of it. For a woman, a waist-to-hip ratio of 0.85 or lower is considered healthy.
Visceral fat—that's the stuff that hangs out around your organs in your midsection—is the real villain. You could weigh 130 pounds (the "perfect" weight according to some) but have a high amount of belly fat, which puts you at higher risk for Type 2 diabetes and heart disease than a 160-pound woman with an hourglass figure.
Age and the Shifting Scale
It is perfectly normal for your weight to shift as you move through different decades. A 22-year-old 5'7" woman and a 65-year-old 5'7" woman have very different physiological needs.
As we age, we lose muscle mass (sarcopenia) and our metabolism slows down. Post-menopausal women often see a shift in weight distribution toward the abdomen. While it's tempting to fight to stay at your high school weight, many geriatricians argue that having a slightly higher BMI (in the 25-27 range) can actually be protective for older adults, providing a "reserve" in case of illness and helping to prevent osteoporosis.
Realistic Weight Ranges Based on Lifestyle
Let's get practical. If you're 5'7", here is a rough look at how your weight might break down based on your lifestyle:
- The Endurance Athlete: Often sits at the lower end of the BMI, perhaps 125–135 lbs. These women usually have lower muscle mass but very low body fat.
- The Average "Active" Woman: Usually falls in the 140–155 lbs range. She works out a few times a week, eats relatively well, but isn't a professional athlete.
- The Strength Trainer: These women are often "overweight" by BMI standards, frequently weighing 160–175 lbs, yet they have visible muscle definition and low waist circumferences.
- The "Curvy" Healthy Profile: Some women are genetically predisposed to carry more weight in the hips and thighs. They may sit at 165–170 lbs and have perfect blood pressure and cholesterol levels.
How to Determine Your Personal "Best" Weight
So, what should you weigh?
📖 Related: Fruits that are good to lose weight: What you’re actually missing
Stop looking at the internet's charts for a second. Ask yourself these questions:
- Do I have energy throughout the day? If you're at 120 pounds but you're constantly exhausted and cold, you're likely under your body's natural set point.
- Are my clinical markers healthy? Blood pressure, fasting glucose, and lipid panels tell a much better story than the scale ever will.
- Can I maintain this weight without misery? If "weighing 135" requires you to eat 1,000 calories and spend two hours on the treadmill every day, that weight is not healthy for you. It's a prison.
The "Best" weight is the one where you are at your lowest risk for disease but your highest level of functionality and happiness.
Science-Backed Ways to Manage Your Weight at 5 7
If you’ve looked at the data and decided you aren't where you want to be, don't just "go on a diet." Diets are temporary; biology is forever.
Focus on Protein Leverage. There's a theory in nutrition science that our bodies will keep signaling hunger until we meet a certain protein threshold. If you're 5'7", aim for at least 100-120 grams of protein a day. This helps preserve that precious muscle mass we talked about earlier.
Also, consider Non-Exercise Activity Thermogenesis (NEAT). This is just a fancy way of saying "moving around." Fidgeting, walking to the mailbox, cleaning the house—this burns more calories over the course of a week than three intense gym sessions do.
Actionable Next Steps for the 5 7 Woman
Don't just walk away from this feeling "okay" about the scale. Take control of your health metrics with these specific steps:
- Measure your waist-to-hip ratio today. Take your waist measurement at the narrowest point and your hip measurement at the widest. Divide the waist by the hip. If it's under 0.80, you're in the "low risk" zone regardless of the scale number.
- Get a DEXA scan or use a smart scale. While smart scales aren't 100% accurate, they are great for tracking trends in body fat percentage versus muscle mass.
- Ignore the "Goal Weight" and set a "Goal Skill." Instead of saying "I want to weigh 145," say "I want to be able to do 10 pushups" or "I want to walk 10,000 steps for 30 days straight." The weight usually sorts itself out when the habits are in place.
- Check your bone density. Since you're on the taller side for a woman, maintaining bone health is crucial. Ensure you're getting enough Vitamin D and Calcium to support the frame you're carrying.
Ultimately, being 5'7" is a gift of height that allows for a lot of flexibility in your physique. Whether you're a lean 130 or a powerful 170, the "right" weight is the one that lets you live the life you want without thinking about the scale every single morning. Health isn't a number; it's a capability.